Archive for January, 2006
This was to be one of the last monday training days, because starting next week I will be using mondays as my rest day. It should be better because resting after a hard weekend of training, racing, or traveling and racing will be welcome. Plus, taking friday off, the day or two before a race, is probably not the best timing. On that note, I kept it pretty light, only swimming 3100 yards. This entire week is to be a ‘recovery’ week. 500 warm up 200IM kick 16 x 50’s IM on :50 / Fly -> 33’s and 34’s / Back -> 35’s / Breast -> 40, 41 / Fr -> 31 500 600 (100 fly kick on back / 100 back) 500 easy / economical stroke
The numbers: Monday: 12 miles in 50 minutes commuting to work / 6.5 miles on treadmill in 45 minutes Tuesday: 4400 yards swimming in the morning! / 25 miles in 1:40:00 commuting to work (lunch) Wednesday: 25 miles in 1:40:00 commuting to work (lunch) / 3800 yards swimming in an hour / 5 miles running in 40 minutes - beginning of right big toe pain Thursday: 4000 yards swimming in 1:15:00 / 1:01:11 running 8 miles Friday & Saturday - rest days Sunday: 3:30:00 riding the trainer in New Meadows
Phew! A good training week ended on Thursday with training hours totaling 17:23:36, a new PR for Tri training. However, it ended on a sour note as I had to walk home a couple miles due to a sore big toe. It hurts on the top of the big joint. Which leads me to wonder if cross-country skiing caused the ailment? I sure hope it’s not a stress fracture, but the increase in running miles and going on hard surfaces more often kind of suggests the possibility. I’ll just have to play it safe for a few days; lots of ice and no running. I ran 44.5 miles for the week, along with 5:15:23 biking and 19,600 yards swimming. The swimming and running are both highs for a week of Tri training. For that reason I’m going to tone it down the following week. Let my toe fully recover and make sure not to over-do-it. Apart from the toe I’m feeling excellent. I did have some pent up energy after taking 2 days off from training, so on Sunday I rode the trainer for an insane 3.5 hours! I was in a cabin in New Meadows and opening the garage door inspired me…the view was fantastic. At 5000+ ft altitude it should help the red blood cell count too. Apart from this ‘ironman’ training, the rest of the week promises to be mellow.
Tuesday - Ran 8 miles in 57 minutes
Wednesday - Ran 6.4 miles in 48:01 / Swam 3000 in 1:00:00 / bike trainer for 1:00:00
Thursday - Bike 25 miles (work) in 1:40:00 / Ran 5 miles in 35 minutes
Friday - rest day
Saturday - Run 10 miles in 1:08:32 / Swim 4400 in 1:15:00
Sunday - Cross-country skiing for 2 hours / run 10 miles in 1:04:30 / swim 3000 in 39 minutes / bike on trainer for 1:05:23
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I finished off last week (Thursday) with another PR for hours trained in a week for Triathlon at 15:48:27. And started off the next week with some great workouts. I am having some breakthroughs in terms of volume, recovery, and maintaining quick speeds. It should pay off this coming season!
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Tue - after 3 consecutive days of 3 hours a day training, I was tired for this 8 mile treadmill run. Upon finishing I felt very drained and mentally fatigued. From 7 to 10 & 17 to 20 minutes I ran at 10.1 mph and 10.5 mph. (5:58 and then 5:42). Ran for 38 minutes on treadmill in 5.5 miles and finished off with 2.5 miles at 7:30 pace.
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Wed. - Ran at lunch, starting too hard causing tight shins from going to fast on pavement with out stretching/ warming up. They eventually loosened up and I got a fairly descent workout in the concrete jungle around where I work.
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The Swim workout was surprisingly fast with 4 x 100 fast going :57, :56, :55, :54.
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Finished the day with an hour of easy spinning in the garage while watching the ‘Biggest Loser’.
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Thur - Biked to and from work + lunch getting 1:40:00 and 25 miles in.
Ran to the Boise High track and then warmed up another mile. Ran 1 mile at perceived 10k pace in 5:45. Then, cooled down a mile on the track before running home another easy mile.
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Fri. - glorious rest
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Sat. - Two great workouts starting off with a 10 mile run in 1:08:32. I ran up 15th St doing fartlik training –> every 5 minutes, do 1 minute at 10k pace. (ended up doing 6 x 1:00 fartliks). At the top of 15th I continued up 8th street to the upper parking lot, getting there in just over 36 minutes. Instead of running down the muddy trails of Hull’s Gulch, I turned around and ran back down 8th street.
Then went to the Y after lunch and tested my swim endurance.
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2 x 500 warm up & moderate pace
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6 x 500 on 6:00
5:52, 5:50, 5:49, 5:48, 5:47, 5:41
warm down.
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Ironman Sunday - almost 5 hours of training today! I had trouble sleeping at night as I was restless but felt surprisingly well. Have to be careful the next couple days not to over-do-it. Started off with 2 hours of cross-country skiing in wonderful conditions up at Placerville. Going up I was too hot, going shirtless for a while do dry up the sweat. Turning around at the halfway point and coming back down was cold! The snow was awesome, the sun was out, and the air was mountain fresh.
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Before I lost all motivation, I quickly went for a run as soon as I got home from skiing. I was planning on at least doing a 10k run…depending on how I was feeling. I ended up going all the way to the Hulls Gulch junction, getting to the top in 34 minutes. Legs stayed fresh most of the way.
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Getting home at close to 4:30 pm I had to hurry to the Y if I was to get any kind of swim in before the pool closed at 5:30. I arrived and jumped in at 5:51. While doing my warm-up 500, I decided to do a 1500 so that I might be able to get 3000 yards in before the pool closed. Then I took a short breather (less than a minute) and did another 1500. I didn’t get my times but the swims were quick and over before I was too tired.
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I went home and ate a big meal with potatoes and toast and then did a mostly recovery workout of 1:05:23 on the trainer in the garage while watching the Seattle Seahawks crush the Panthers! Seattle is going to dismantle Pittsburg in the Super bowl!
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Phew! my long day was done and I felt like I had accomplished a lot for my racing come this spring and summer.
Saturday - 11 miles running in 1:15:16 / 1:45:00 spinning on trainer
Sunday - 2 hours cross-country skiing / 1:15:00 swimming 3500
Monday - 1 hour swimming 3000 / 0:43:10 running 6.2 miles / couple hours alpine skiing
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Saturday morning I set out for a long steady run beginning with 40 minutes of climbing. I ran up 15th street to 8th and proceeded to the upper parking lot. Once there, I ran down Hulls Gulch. Legs felt great coming down the hill after all the laborious climbing. After a quick brunch I hunkered down in my garage for 1:45:00 on the trainer. Mostly, I just wanted to get 3 hours of training in on a ‘free’ day (no chores, work, etc).
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Sunday - Went back country skiing at Placerville on a partly cloudy day in the mountains. Were we went there was a couple of fresh inches of snow on top of crusty stuff. My HR went from 100 to 133 depending on climbing of descending efforts.
Then, it was off to the downtown Y for a dip in the pool:
500 free x 2
5 x 400 IM:
400IM kick
3 x 400 IM @ 5:00 w/ fins –> 4:35, 4:29, 4:16 HR 168
8 x 50’s IM @ :50
500 warm down
Monday got up and swam 3000 yards at the Y.
500 fr
200 bk
200 br
8 x 50’s IM on :50
2 x 750’s with 45 seconds rest –> 8:51, 8:31 HR 156
200 warm down
Then after brunch and a short nap went for a 10k run to Lookout Point, up Hulls Gulch. I had a good time…43:10 and was at the turn around in 23+ minutes.
After this it was up to Bogus for a few hours of Alpine skiing.
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